( 2-3 MINUTE READ )
I can’t even tell you how many times I’ve been asked something along the lines of ‘What do you think of [ insert diet here ] ? My friend/aunt/coworker did it and got great results!’
My answer usually is entails telling them to check in with the friend/aunt/coworker in a month or two & see if they’ve maintained the results.
Listen, no diet is going to work long term unless it becomes a lifestyle. So before you start anything, ask yourself – Do I see myself doing this 2 years from now? If the answer is no, then that’s an easy way to know if it’s going to work for you or not.
Moving on to the most important part. What makes diets work?
In most cases, people embark on diets for weight loss. So let’s dive into this with that initiative in mind.
When people find success with….
[insert any diet]
It’s simply because whatever the given diet forces you to restrict, creates a calorie deficit. This is also why some diets DON’T work for people. Even with restriction of some sort, they are still consuming maintenance or surplus calories..
When you do Whole 30, you eliminate processed foods, which can lead to a calorie deficit….and therefore weight loss.
When you do Intermittent Fasting, you restrict your eating window, which leads you to consume less food (calorie deficit) and therefore…. weight loss.
When you do Keto, you’re eliminating an entire food group (carbs), which can lead to a calorie deficit and therefore (you guessed it) weight loss.
When you do Weight Watchers, you eat the amount of points that allows you to be in a calorie deficit and obviously… lose weight.
When you go Vegan, you’re restricting all animal products, which may put you in a calorie deficit annndddd you get the point.
So. To be very clear with my point, none of these diets have any type of magic to them. If they fit your lifestyle, GREAT but please understand that the secret sauce to losing weight is simply a calorie deficit (eating less calories than your body needs to maintain weight).
And this is why I am a firm believer in tracking macros (which is just a more specific way to track your calories). It allows you to eat ANYTHING you want and still lose weight. The only thing you have to restrict is your portion sizes. But when this is done properly, you won’t feel deprived by any means. Of course you should still focus on eating mostly wholesome, nutrient dense foods but there’s always room for anything else : )
This is sustainable for most people because it’s flexible (no food is off limits) and actually teaches you about food & portions. This knowledge then allows you to know WITHOUT tracking anything, what meals should look like to MAINTAIN YOUR RESULTS!
Also, when you track your macros properly, you will be giving your body enough protein to maintain muscle and lose fat. If you only count calories with no regards to protein, carbs & fat, you’ll still lose weight but that weight could be muscle too. There’s a difference between fat loss and weight loss. Most of us want the former, which is why losing weight doesn’t have to be any more difficult than:
Eating enough protein
Being in a calorie deficit
That’s it. Pleaseeeeeeee for the love of pizza, don’t make it any more complicated than that : )